Thoughts on my routine? Feel free to tell me how retarded my set numbers are, everything is 3.

Thoughts on my routine? Feel free to tell me how moronic my set numbers are, everything is 3. Also I don't like that biceps are only 2 days and at the end of the week. Thanks anons

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  1. 4 weeks ago
    Anonymous

    Get a barbell. There's no main course here.

    • 4 weeks ago
      Anonymous

      What would I replace/add?

      • 4 weeks ago
        Anonymous

        For Monday
        Just +normal bench and replace with behind the neck press
        For Tuesday replace with barbell squat, seated calf raise, I prefer lunges with a barbell but whatever that's fine
        Thursday +barbell curl
        Saturday is fine but maybe something like reverse flies, more calfs, quads maybe rdl

        You don't have to do 3 sets of everything though if you want to cut an accessory to 2 and bump main compound to 4 it's probably better.

  2. 4 weeks ago
    Anonymous

    1. Too abbreviated, not terribly, but could use a bit more volume.
    2. WTF is with the exercise selection? Why do you need to do triceps assistance 3x in a week? You'll get more bang for the buck doing other compound lifts that incorporate them, like close grip barbell bench, OHP with a shoulder width grip, and other shit.
    3. Your leg work is pretty weak. DB squats will never give the return of barbell squats or machines that'll isolate. Giving legs 1/3 the volume as arms is always a mistake. Legs should typically by your HIGHEST volume bodypart, not your lowest.
    4. Like other dude said, you need to get a barbell. Or join a gym. But if you can't, there are better ways to use your dumbbells effectively for better gainz than what you have planned.

    • 4 weeks ago
      Anonymous

      What should I give more volume? Frequency throughout the week or set count?
      Also I don't know, the 3x a week tricep is from someone else's routine I just copied.. so I should replace some of the skullcrushers with another overhead press or barbell bench? And try to get a barbell for squatting?

      i was gonna comment in a detailed manner but it was too bad. going to the gym for 3 isolation movements is just absurd waste of time. if you were sbd trainer i get it but 3 dumbbell exercises? no. you could easily bundle up your tuesday with thursday. calf raise is zero fatigue exercise, bicep curl is very low fatigue, skullcrusher especially with db meaning low weight and low fatigue, bent over row with db again probably fairly sandbag movement for you to be quite honest.

      i'd make that a U/L split and mix pull movements on the lower split and then bundle up the Upper exercises. You could easily do that and recover 6 days a week ULULULx.

      So idk my thoughts are that its shit but i mean who cares its not like you are elite lifter or will ever achieve any meaningful goals so i guess you might as well just do it if thats intuitively what you want to do what difference does it make in the end not much.

      Thank you I guess this is very low volume the main thing I'm getting. So upper is chest, triceps, biceps, shoulders, and lats all one day? Then the next legs? And mix pull with legs too? Sorry a little confused. Or are you saying all upper except pull on first day, then upper pull with legs second day? I don't want to be competitive I just want to be strong and look better

      For Monday
      Just +normal bench and replace with behind the neck press
      For Tuesday replace with barbell squat, seated calf raise, I prefer lunges with a barbell but whatever that's fine
      Thursday +barbell curl
      Saturday is fine but maybe something like reverse flies, more calfs, quads maybe rdl

      You don't have to do 3 sets of everything though if you want to cut an accessory to 2 and bump main compound to 4 it's probably better.

      Replace overhead press with behind the neck? And I will try to replace some of these with barbells..

  3. 4 weeks ago
    Anonymous

    i was gonna comment in a detailed manner but it was too bad. going to the gym for 3 isolation movements is just absurd waste of time. if you were sbd trainer i get it but 3 dumbbell exercises? no. you could easily bundle up your tuesday with thursday. calf raise is zero fatigue exercise, bicep curl is very low fatigue, skullcrusher especially with db meaning low weight and low fatigue, bent over row with db again probably fairly sandbag movement for you to be quite honest.

    i'd make that a U/L split and mix pull movements on the lower split and then bundle up the Upper exercises. You could easily do that and recover 6 days a week ULULULx.

    So idk my thoughts are that its shit but i mean who cares its not like you are elite lifter or will ever achieve any meaningful goals so i guess you might as well just do it if thats intuitively what you want to do what difference does it make in the end not much.

  4. 4 weeks ago
    Anonymous

    People will do this pathetic level of volume and then complain that they have shit genetics when they don't grow.

  5. 4 weeks ago
    Anonymous

    btw gay what program are you using to illustrate this?

    • 4 weeks ago
      Anonymous

      Strong, but free version only allows 3 templates and I couldn't find cracked premium so I had to delete one day then put the screenshots together

  6. 4 weeks ago
    Anonymous

    I guess I'm a moronic moron because after making this post I'm even more lost. I guess basically more volume and incorporate a barbell anyway necessary?

    • 4 weeks ago
      Anonymous

      the amount of volume you do in a week slightly exceeds the amount of volume I do in a day, and I'm not on roids and an intermediate lifter

    • 4 weeks ago
      Anonymous

      I don't want to confuse you further, but barbell is not necessary, especially if you're a beginner (which you seem to be). Try barbell out to see how you do, but stick to dumbelll if you think you cannot get into correct form yet.

  7. 4 weeks ago
    Anonymous

    Increase volume to 60-90 sets per week. Group muscles together for more recovery time between sessions (PPL or bro split). Increase proportion of back and leg lifts, reduce proportion of triceps and bicep. Switch OHP, row, and squat to the barbell versions. Add some core/ab work.

    • 4 weeks ago
      Anonymous

      Thank you anon, this helped me the most. I heard people talk about PPL so I'll probably just try that.
      Actually it looks like PP is an option, throwing legs into push and pull respectively. I like that 4 day split PPxPPxx. Now I just need to figure out the set counts.

      • 4 weeks ago
        Anonymous

        Ok so I think I'm on the right track? I'm definitely doing something wrong because I don't know what to do on pull days.. I appreciate your patience with my moronness anons.

        • 4 weeks ago
          Anonymous

          Add Pull Ups/Chin Ups and Reverse Flies to Pull?

        • 4 weeks ago
          Anonymous

          Anon just hope on a pre made program pls. I'd recommend any novice programs from Alex leonidas,natural hypertrophy or Alexander bromley, but if you really must...

          You dont need ohp and bench on the same day, your bench is enough for the front delt.

          Consider doing a tricep movement that hits the long head

          Lunges are not a substitute for a hip hinge try doing rdl's, sldl, back extensions (choose one) if you continue with Lunges you'll get a lagging lower back

          You need a vertical pull and a horizontal pull - your row is a horizontal pull so now you need a vertical pull as well perhaps a pull up

          Some kind of rear delt exercise perhaps skiers, you'll frick up your shoulders pretty quick benching 2 times a week with no direct rear delt work

          Delcine Sit ups or L sits are good for abs

          PPL is already a program that is upper body focused so I would advise against cutting the leg day but if you really must at least open your Pull day with squats.

          • 4 weeks ago
            Anonymous

            Honestly I don't have a problem with following an existing program but it's so hard for me to understand them. That's why I'm kinda starting from scratch filling in exercises where needed
            Are skullcrushers past the head good enough for long head or should I incorporate/mix in some overhead extensions?
            Rear delt as in reverse flies?
            Also I'm curious why should I start with squats on pull day? To make sure they get the most focus?

            • 4 weeks ago
              Anonymous

              >skullcrushers past the head good enough for long head
              Done with standard form, no. Skull crushers also are pretty infamous for being hard on the Elbows as well so rotating exercises wouldn't be a bad idea e.g. do Overhead extensions at start of week then Skull crushers at the end of the week

              >Rear delt as in reverse flies?
              Yeah, pick your poison skiiers, rear Flys what ever feel good to you

              >I'm curious why should I start with squats on pull day? To make sure they get the most
              Yeah exactly, same logic behind opening Push day with bench it gets the most strenuous fatiguing work done first when your freshest.

              Movements that use many muscles in combination are the most systemically taxing. If I were to use your exercise section as an example, exercises from most fatiguing to least fatiguing would be something like

              >Squat, sldl
              >bent row
              >incline press
              >Pull ups
              >Everything else

              If I were you I'd run your program something like this

              Pull (done first so your erectors are recovering through Push day in preparation for leg day)
              Row x3
              Pull up x2
              Curl x4 (biceps fatigued from pulls less sets required)
              Reverse fly x3

              Push
              Incline press x5
              Skull crush x4 (triceps already weak from bench so less sets required)
              Lateral raise x5

              Legs
              Squat x3 (very fatiguing movements doing 5 sets of sldl and squats is too much)
              Sldl x3
              Calf raise x5
              Leg Raise x5

      • 4 weeks ago
        Anonymous

        You could do a PPL routine 4 days a week - just cycle through them. If your last workout was push, then pull. If is was pull, then do legs.

  8. 4 weeks ago
    Anonymous

    Lacks "need a mirror to check" muscle workouts, (upperback, rear delts, hamstrings, etc).

    But maybe intentional? I honestly can't tell what the goal of this routine is.

  9. 4 weeks ago
    Anonymous

    >dumbbell calf raise
    kek
    >tricep 3x a week but back and legs once
    full moron

  10. 4 weeks ago
    Anonymous

    Only 6 sets for chest but 9 for triceps
    Biceps 6 sets but back only 3

    Overall i think you lack volume, only 6 sets for pecs, 6 for legs and 3 for back per week is really low

    Usually you aim for 10-20 sets per week

    If you want to keep the same program i would say
    Remove one skullcrusher
    Add another back exercise
    Add some sets (~2) to your squats and lunges

  11. 4 weeks ago
    Shaman of /fit/ LISTEN TO ME IF YOU WANT TO MAKE IT

    Every time you see a beginner poster complaining about their lack of results, remember this is the kind of program they're doing

  12. 4 weeks ago
    Anonymous

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